HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets
50/50ft SA Bottoms Up KB Waiters Walk or DB

15 Banded Goodmornings

8/8 Single Arm Ring Rows

20 Bear Plank Shoulder Taps

8-10 Push-Ups

B: Metcon (No Measure)

12:00 EMOM (4 Sets)

min 1: 12 Dumbbell Bench Press

min 2: 8/8 BB Single Leg Romanian Deadlift

min 3: 100ft Dual KB/DB Front Rack Carry

For the single leg Romanian deadlift, we are looking to use a barbell, however we can use dual kb/db or go to a single kb/db cross-loaded. Look for anti-rotation here and do not let the athletes twist as they move into this movement.

C: Metcon (AMRAP - Rounds and Reps)

8:00 AMRAP

3 Wall Walks

10 Dual DB Step-Overs (R+24/20, Rx20/16″) (R+35/25, Rx 25/15)

Goal: 4+ Rounds

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

8:00 EMOM

min 1: 45sec Cardio

min 2: Single Leg Balance Clock Drill x 2/side

min 3: 45sec Cardio

min 4: 6/6 Single Arm Ring Rows + 6 V-Outs

B: Metcon (No Measure)

4 Sets

6 Lateral Speed Skater (Hold)

3/3 Lateral Speed Skater (Bounce and Hold)

2/2 Lateral Skater + Bound

R: as needed b/s

B: Warm-up (No Measure)

Gymnastics Skill Session + Workout Primer
-Seated Banded Ring Muscle-Ups

-Box Ring Muscle-Up Transitions

Barbell Primer

1 Hang Power Snatch

2 Low Hang Power Snatch

1 Hang Power Clean + Push Jerk

2 Low Hang Power Clean + Push Jerk

*get to working loads

C: Metcon (Time)

400m Run (sub 27/22 Cal Bike)

15 Snatch (R+135/95, Rx 115/75)

400m Run

20 Ring Muscle-Ups

400m Run

30 Clean and Jerk

400m Run

40 Toe to Bar

400m Run

Time Domain: 18:00-25:00

Time Cap: 30:00 Time Cap

D: Metcon (No Measure)

If time - Mobility
1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets
30sec Jump Rope

10 American KBS

10 Goblet Squats

:30sec Handstand Hold

:30/:30 Banded Front Rack Stretch

B: Front Squat

Pause Front Squat (2sec)

Every 2:30 for 5 Sets

6 Reps @ 60%+

*Record heaviest set

C: Metcon (2 Rounds for reps)

2 Sets

6:00 AMRAP, 3:00 Rest

32 Double Unders

8 Dual DB Thrusters (R+50/35, Rx 40/25)

4 Dual DB Devils Press

Goal: 3+ Rounds/Set

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

5 Rounds (15min cap)

10 Burpee Deadlift (50/35)

15 DB Floor Press

20 Renegade Rows

B: Metcon (No Measure)

10-9-8-7-6-5-4-3-2-1

Toes to bar/Knees to Elbows

**After each set 20/15 Cal Row/Ski or 14/11 Bike

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds (10min cap)
1:00 Cardio Choice

:30sec Wall Thoracic Extension

10 PVC Weighted Passthroughs + 10 Overhead Squats

10 Scapular Pull-Ups

50ft Walking Lunge

A: Metcon (Time)

Quarter Finals WOD 3
8 wall-ball shots (R+20/14, Rx 16/12)

4 shuttle runs (12.5 m down and back = 1)

1 rope climb

16 wall-ball shots

8 shuttle runs

2 rope climbs

24 wall-ball shots

12 shuttle runs

3 rope climbs

32 wall-ball shots

16 shuttle runs

4 rope climbs

24 wall-ball shots

12 shuttle runs

3 rope climbs

16 wall-ball shots

8 shuttle runs

2 rope climbs

8 wall-ball shots

4 shuttle runs

1 rope climb

Time cap: 25 minutes

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality (10min cap)
20 Plank Shoulder Taps

20sec Glute Bridge Hold

8/8 Staggered Stance Barbell Goodmorning

8 Barbell Back Squat

6 Jumping Back Squats

B: Metcon (No Measure)

Plyometric Work
Every 2:00 for 10:00

50ft Burpee Broad Jumps (wall ball wall to HGX grown strong wall)

C: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Time Domain: 6:00-10:00

Time Cap: 12:00

D: Metcon (No Measure)

Time permitting
3 Rounds

10 Medball Hamstring Curls

:30sec Medball Weighted Wall Sit

-Max Unbroken Barbell Z-Press (R+45/35, Rx 33/15)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
1:00 Row (:30ez/:20mod/:10hard)

:20sec Tuck L-Hang

8/8 Single Arm Ring Row

10 Air Squats

10 Alternating Single Arm KB Swing

B: Front Foot Elevated Back Rack Split Squat (Every 3:00 for 12:00 )

8/8 Reps @ 88-93% of 8RM

*Superset w/Max Unbroken Set of Strict Pull-Ups during the rest time between sets

C: Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP

12/10 Cal Row or Ski or 10/8 Cal Bike

18 Wall Balls (R+20/14, Rx 16/12)

3/2 Rope Climbs

18 Box Jumps (R+24/20, Rx20/16″)

Goal ~4 Rounds

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2-3 Rounds for quality
200m Run/1:00 Bike

7/7 KB Windmill

50ft/50ft KB Bottoms Up Waiters Walk

10 Scapular Push-Ups

5 Push-Ups @ 2020 Tempo

:30sec Dead-Hang

B: Metcon (4 Rounds for weight)

Upper body strength
Every 3:00 for 12:00 (4 Sets)

8 Bench Press @ 60-65%

6/6 Single Arm DB Push Press

*choose a challenging load on SA DB Push Press and build

C: Metcon (Time)

70/57 cal row or ski or 40/30 Cal Bike

1 Mile Run

R+100, Rx 80 Push-Ups

Time Domain: 13:00-18:00

Time Cap: 20:00

HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

2 Rounds
10 PVC Pass Throughs

10 Scorpions

10 Up Dog/Down Dpog

:30sec Dead hang/:30sec Active hang

10/side banded tricep ext.

:30sec BB static hold ovhd

B: Metcon (No Measure)

5 Rounds
12 Seated behind the neck military press

10 DB Pull overs

12 DB Arnold press

10 BB Front delt raises

C: Metcon (No Measure)

Arms
3 Rounds

15 BB Reverse curls

15 DB Seated Zottman curls

Immediately into...

3 Rounds

12-15 DB single arm wrist curls (over bench)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
8 (Inchworm Push-Up + Squat)

:30sec KB Dead-Bug

10/10 Glute Bridge March

:15sec Dead-Hang + :15sec Active Hang

8 Kip Swings

:30sec Jump Rope Practice

B: Deadlift

3 Rounds

9-7-5

R: 20sec b/s

---Rest 2:00---

start @ 60% and increase weight each round

*Record heaviest round

C: Warm-up (No Measure)

WOD Prep
Power Clean + 5 Front Squats

3-5 Reps of Toes to Bar Option for the Day

25-30 Double Unders or Single Unders

—

Squat Clean + 4 Front Squats

3-5 Reps of Toes to Bar Option for the Day

25-30 Double Unders or Single Unders

—

*progress with load then adjust for final working weight

D: Metcon (AMRAP - Rounds and Reps)

7:00 AMRAP
9 Toes to Bar

3 Front Squats (R+205/145, Rx155/115)

45 Double Unders

Goal: 4-5 Rounds

E: Metcon (No Measure)

Time permitting - core finisher
3 Rounds

20 V-Ups

10 Alternating Plank Bird-Dogs (2sec pause)

R: as needed